Tadasana for knee pain

tadasanaTadasana yoga will teach you proper alignment that may help ward off new knee injuries and help you become aware of the muscles you need to engage to protect the knee.

Step by Step:
Stand with your feet together and the bases of your big toes touching, heels slightly apart (so that your second toes are parallel) and arms by the sides. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.
Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches. Turn the upper thighs slightly inward and lengthen your tailbone toward the floor.

Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso.
Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor.

Tadasana is usually the starting position for all the standing poses. But it’s useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily. Practise 5 rounds. At first it may be difficult to maintain balance but with practise it becomes easier.

This asana improves posture and develops balance. It strengthens thighs, knees, and ankles, firms abdomen and buttocks, Relieves sciatica, Reduces flat feet.

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Setu Bandhasana for knee pain

The Bridge pose helps strengthen muscles in the knee joint and is also helpful for those suffering from osteoporosis. It also calms the brain and reduces anxiety and stress in the body.

Setu Bandhasana for knee pain

How to do Bridge Pose (Setu Bandhasana)

  1. To begin, lie on your back.
  2. Fold your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line.
  3. Keep your arms beside your body, palms facing down.
  4. Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
  5. If you wish, you could interlace the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms.
  6. Keep breathing easily.
  7. Hold the posture for a minute or two and exhale as you gently release the pose.